35-Minute Legs + Back Workout with Dumbbells | SplitStrong 35 DAY 1
SPLITSTRONG 35 DAY ONE: 35 Minute Legs + Back Strength Workout! đȘ đ„ âïž SplitStrong 35 is a FREE 2-Week, Full Body Workout Plan (NEW VIDEOS DAILY)! Download the full calendar here: https://www.nourishmovelove.com/splitstrong-35/ đđŒ OR find all of the SplitStrong 35 Workouts in this Youtube playlist: https://youtube.com/playlist?list=PLpa0d6IJAhbjlpUpLtgGi0k1maJ70hoPS đšSUBSCRIBE TO MY CHANNEL for more FREE workouts: https://bit.ly/NMLYoutubeSubscribe đ Become a member of Team NML (for exclusive workouts, community + accountability): https://www.youtube.com/channel/UCIiI9tAbgvSPPL_50gefFtw/join âšTHE WORKOUT: 35-Minute Legs and Back Workout (SplitStrong 35 Day 1)âš âș EQUIPMENT: Medium-to-heavy set of dumbbells. I m using 15-20 lb dumbbells. My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5âââ *Discount Code: NourishMoveLove âș INSTRUCTIONS: Follow along with the video above. This legs and back workout combines the 2 biggest muscle groups in the body for an efficient 35-minute workout. It looks like this: âïž 4 Circuits (2-3 exercises per circuit) âïž Timed Intervals (40 seconds of work per exercise, 20 seconds rest) âïž Repeat Each Circuit x2 Sets âïž Workout Includes 5-Minute Mobility Warm-Up and 5-Minute Cool Down Stretching âșWorkout Outline: 1ïžâŁCIRCUIT ONE (repeat x2) 1) Dumbbell Squat 2) Squat Clean 3) Reverse Grip Row 2ïžâŁCIRCUIT TWO (repeat x2, on right for first set and left second set) 1) Staggered Deadlift 2) Staggered Deadlift + Uneven Squat Clean 3) Single Arm Row 3ïžâŁCIRCUIT THREE (repeat x2, on right for first set and left second set) 1) Split Lunge 2) Back Fly (one arm per set or alternate arms) 4ïžâŁCIRCUIT FOUR (repeat x2) 1) Lateral Squats 2) Prone Back Flys (Substitution Exercise: Bird Dog) âșFind the breakdown of each of these exercises + benefits of training Legs and Back in this post: https://www.nourishmovelove.com/splitstrong-35-legs-back-workout _________________________________________________________ âș TIME STAMPS: 00:00 Workout Introduction 01:01 Warm Up 07:05 Circuit 1 13:25 Circuit 2 20:44 Circuit 3 25:32 Circuit 4 31:37 Cool Down + Stretch **Each video is 35 minutes because I have a dedicated 5 minute mobility routine added to the end of each workout video to improve your form, increase range of motion and keep you injury-free. _________________________________________________________ âșđ€°Is this workout Pregnancy/Postpartum Friendly? With modifications. Slow down movements as needed. And sub Bird Dog OR Bent Over Bodyweight Back Flys for the final exercise in circuit 4. _________________________________________________________ đš SUBSCRIBE to my channel to get notified when NEW WORKOUTS go live! https://bit.ly/NMLYoutubeSubscribe âïž This challenge starts on Monday, 6/14/21, with a new video dropping every single day of the challenge! All the videos will stay on Youtube after the challenge, so you can come back + repeat at any time! đđŒ Find all of the SplitStrong 35 Workouts in this Youtube playlist: https://youtube.com/playlist?list=PLpa0d6IJAhbjlpUpLtgGi0k1maJ70hoPS đ Download the Workout Calendar PDF and get ALL the details on how to follow this FREE Workout Program here: https://www.nourishmovelove.com/splitstrong-35/ âïž FREE WORKOUT PROGRAM: SplitStrong 35âïž This plan follows a 5 day workout split, which means you get 5 NEW WORKOUT VIDEOS per week and 2 rest days per week (10 NEW workouts total!). You get to choose when to add your rest days in! WEEK 1: âȘïžDay 1: Legs + Back - đYou are here! âȘïžDAY 2: Upper Body PUSH (Shoulders, Triceps, Chest + Cardio) - https://youtu.be/7bVaKI0DTgs âȘïžDAY 3: Legs + Glutes - https://youtu.be/3mxycyr-Djs âȘïžDAY 4: 15 Minute Power Yoga + Abs - https://youtu.be/N9keRXUIsmc âȘïžDAY 5: Dumbbell Abs + Cardio (Core Conditioning #1) - https://youtu.be/MDCf72XJtzo WEEK 2: âȘïžDAY 6: Legs + Chest - https://youtu.be/UHmlhF12kMU âȘïžDAY 7: Upper Body PULL (Back, Biceps + Cardio) - https://youtu.be/AA4M_xu0BIk âȘïžDAY 8: Unilateral LEGS - https://youtu.be/mM5tnP3Uh2I âȘïžDAY 9: 10 Minute Mobility Flow - https://youtu.be/nlH6pyo1nSI âȘïžDAY 10: Cardio + Abs with Weights (Core Conditioning #2) - https://youtu.be/DhuM4wYlDfY _________________________________________________________ đš SUBSCRIBE TO MY CHANNEL -- https://bit.ly/NMLYoutubeSubscribe âșSUBSCRIBE TO MY EMAIL NEWSLETTER: Get all of my full length workout videos in your email inbox, and all my insider details (like my favorite athletic gear and more)! https://www.nourishmovelove.com/subscribe âș Access ALL of my FREE 14-DAY + 30-DAY WORKOUT CHALLENGES: https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/ âșFOLLOW On Instagram: https://www.instagram.com/nourishmovelove www.nourishmovelove.com
